Description
Mediterranean Baked Fish is a flavorful, heart-healthy, one-pan dinner that turns simple fresh ingredients into a restaurant-quality meal in just 25 minutes. Packed with omega-3s, vibrant vegetables, and Mediterranean herbs, this easy baked fish recipe is perfect for busy weeknights or elegant gatherings.
Ingredients
Scale
- 4 white fish fillets (cod, tilapia, or sea bass)
- 2 medium tomatoes, sliced
- 1 medium onion, sliced
- 1 bell pepper, sliced
- 3 cloves garlic, minced
- 1 lemon, sliced
- 1/4 cup olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Preheat oven to 400°F (200°C) and grease a 9×13 baking dish with olive oil.
- Spread sliced tomatoes, onion, and bell pepper across the bottom of the dish.
- Pat fish dry and season both sides with salt, pepper, oregano, and thyme.
- Place fish over vegetables and sprinkle minced garlic evenly over each fillet.
- Drizzle olive oil over fish and vegetables, then top with lemon slices.
- Cover with foil and bake 20 minutes.
- Remove foil and bake an additional 5–10 minutes until fish flakes easily with a fork or reaches 145°F. Rest 5 minutes before serving.
Notes
Pat fish completely dry before seasoning for best texture. Baking covered first ensures moist, tender fish. Avoid overcooking by checking doneness early, especially with thin fillets.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Baked
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet
- Calories: 226
- Sugar: 3g
- Sodium: 0mg
- Fat: 6g
- Saturated Fat: 0g
- Unsaturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 3g
- Protein: 36g
- Cholesterol: 0mg
Keywords: mediterranean baked fish, healthy fish dinner, easy baked cod, one pan fish recipe